100 Rep Pull Up / Dip Workout!

lee
at age 61 do 5×5 for each set, as an example I do my bench work out same, then pull-ups then from there I complete my routine. I am going to give this a try to break up the routine.
What the hell, my weight is 182 and bench 235. THere is always room for improvement and I love the gym. To old to get girls but, love the iron!
George

i usually do 40 – 50 ..i tell its alot of fumes

Lee

Recently built a pull up and dip station in my yard….the pull up bar is straight as opposed to an angled bar such as the kind in the gym … having a tough time getting chin over bar with the straight bar…been using a chair to start at top/finish position and just going down a bit a come back up to mimic last portion of excercise….any other ideas to help

Thanks Mike

Hey Lee, just wanted to say that this actually works,an I have done it several times when i was working on losing weight and getting my condition(stamina) levels up. This sure is hard work and if you aren’t conditioned enough,well all I can say is that you don’t jump right in on the 100 reps for the first workout,it may seem like it isn’t that hard because you will be doing it in sets,but when you finnish you will feel it.Anyways it is awesome to do something like this,and try it for yourself,you will feel and see the results.I also did alot of push ups along with pull ups and dips..and when i started lifting,my bench was way more explosive.

mike:
Lee

Recently built a pull up and dip station in my yard….the pull up bar is straight as opposed to an angled bar such as the kind in the gym … having a tough time getting chin over bar with the straight bar…been using a chair to start at top/finish position and just going down a bit a come back up to mimic last portion of excercise….any other ideas to help

Thanks Mike

In the Progressive Pull Up Program I go over a complete graduated workout progression that starts off at the basic level of not even being able to do a single pull up with body weight.

And the program then takes you step-by-step with special exercise variations that will help you build up your strength to doing full body weight pull ups and then eventually even weighted pull ups.

That sounds like a killer workout bro…i always include chin ups in my back routine and absolutely love them. I do deads and chins almost exclusively now for back and have noticed a lot of improvement in my back. Anyway this was a great article as it gave me a new goal to shoot for. Thanks Lee

Lee,

When is the best day to do this? I try and hit the gym 4-5 times per week doing about 30 minutes of cardio before I lift and the 100 crunches ab routine you posted a few weeks ago at the end of my workout (although in a few weeks I am planning on trying the 3 day split routine you recently posted with adding cardio on my rest days).

My typical week is:
Day 1: Chest
Day 2: Back and Shoulders
Day 3: Biceps, Triceps and Forearms
Day 4: Legs
Day 5: Cardio + Abs only

If I do this on my cardio only day, will this give me enough recovery time?

Thanks for sharing these workouts and tips!
-Mark

I would like to check out your progressive pull up program, Lee, but in the interim, what has been working for me because I’m overweight and not as strong as I used to be, is the body weight rows. I used my treadmill and lay beneath it and pull myself up that way, and that seems to be effective…for now.

hi lee,i have a question,since i had 4 major back surgery n knowing i ve been thru the windmill but i try the very best that i can n i also have chronic asthma (so hard to manage my breathing ) to boot,i cant do many pull ups on my own and dips forget it..but i use the machine that assist you on pull ups n dips ,is that okay ? would i get any real benefits? i came a long long way of huge set backs n so far for 2 1/2 yrs im at my best without issues (thank God ),im very cautious of all of my workouts and i dont and will not push anymore then i have to,i just add more sets and reps,many ppl do not understand that the back isnt to mess with and ppl take it for granted..but i have to say im a HUGE fan of your and ihave tried every workout you post and if im not able to ill compensate it in another way. I want to thank you because i have seen huge changes all i need to do is to revamp my diet and see more changes,i think im more scared to do that cuz i dont want to be deathly thin..God bless you Lee..i look forward to all your emails with your crazy intense workouts sleep well

Lee I want to give this a try. You say do it once a week for 6 weeks. Then what about the rest of the week how would you incorporate your other exercises for the week like chest; back bi’s and tri’s. Thanks for all of the info

Steve

Lee – big fan of your regular updates/ideas/training solutions!

Tried this last night for the first time and and it is safe to say my back is aching today (good aching tho – the kind you get when you know you’ve had a good session!)

I have only recently started incorporating pull ups into my workout – was pretty heavy set a while back and never used to do them, now i focus on them a fair bit, and have only been hitting them hard since about feb – started being able to do just 2, now can comfortably manage a could set of 12 wide arm – my issue was i fatigued way to quickly though – i fatigued out and could no longer do sets of 5 when i hit 55 reps –

any idea on how to get better at this or just keep ploughing at it?

Dips i have no problem with, after failing on the pull ups i also did 100′s for push ups and sit ups – think its good to combine these or do them different days etc – as i said im feeling it today ha!

Great workout! Builds muscles, Power, Grip, Mental Toughness

BEWARE – If you are a heavier guy, beware of wrist and “inside” elbow tendonitis. You hurt yourself, you’re screwed for weeks if not months.

Do not start with 100 reps right away. Start with 25-50 reps and slowly build up. (Add 5 reps a week or so)

100 reps is the ultimate goal, not the starting point.

Dany,

cheers dany, yeh i hear you – an end has a start! just a bit frustrating really but guess i cant grumble – sounds like a plan, might just try to add the one set a week of 5 reps and see where i go!

Also, if you can’t rip out 5-10 pull-ups what about doing a few reps unassisted and then doing the rest on a weight assisted machine?

Mark,
I would stick to unassisted Pull-ups.

Even if it means to do 20 sets of 1, or 12 sets of 2. Nothing replaces “real” Pull-ups. Within a few weeks or months you’ll increase your reps for sure.

look at it as a 6 months project and not 6 weeks.

Jasper,

People underestimate the power of Pull-ups and Dips. Workout smart, rest and you will improve. Sometimes losing 5-10 lbs will help you amazingly, sometime taking 1 week off or more from Pull-ups and Dips (Or any training whatsoever) will recharge your body and give it a boost. Make sure you don’t rush and hurt yourself. You still have 18 weeks in 2011 to improve!

Mark:
Lee,

When is the best day to do this? I try and hit the gym 4-5 times per week doing about 30 minutes of cardio before I lift and the 100 crunches ab routine you posted a few weeks ago at the end of my workout (although in a few weeks I am planning on trying the 3 day split routine you recently posted with adding cardio on my rest days).

My typical week is:
Day 1: Chest
Day 2: Back and Shoulders
Day 3: Biceps, Triceps and Forearms
Day 4: Legs
Day 5: Cardio + Abs only

If I do this on my cardio only day, will this give me enough recovery time?

Thanks for sharing these workouts and tips!
-Mark

You could do it like this:

Day 1: Chest
Day 2: Back and Shoulders
Day 3: Biceps, Triceps and Forearms
Day 4: Legs
Day 5: Cardio + Abs only
Day 6: 100 rep pull up / dip workout
Day 7: Rest
Repeat cycle.

Rae:
I would like to check out your progressive pull up program, Lee, but in the interim, what has been working for me because I’m overweight and not as strong as I used to be, is the body weight rows.I used my treadmill and lay beneath it and pull myself up that way, and that seems to be effective…for now.

Bodyweight rows are an awesome exercise and I actually include those as one of the progressive exercises used in the progressive pull up program that you’ll do towards working up to doing pull ups.

madeline:
hi lee,i have a question,since i had 4 major back surgery n knowing i ve been thru the windmill but i try the very best that i can n i also have chronic asthma (so hard to manage my breathing ) to boot,i cant do many pull ups on my own and dips forget it..but i use the machine that assist you on pull ups n dips ,is that okay ? would i get any real benefits? i came a long long way of huge set backs n so far for 2 1/2 yrs im at my best without issues (thank God ),im very cautious of all of my workouts and i dont and will not push anymore then i have to,i just add more sets and reps,many ppl do not understand that the back isnt to mess with and ppl take it for granted..but i have to say im a HUGE fan of your and ihave tried every workout you post and if im not able to ill compensate it in another way. I want to thank you because i have seen huge changes all i need to do is to revamp my diet and see more changes,i think im more scared to do that cuz i dont want to be deathly thin..God bless you Lee..i look forward to all your emails with your crazy intense workouts sleep well

You can use the assisted pull up / dip machines. But you need to use them in a progressive fashion where you constantly try and reduce the assisted weight week by week.

Steve:
Lee I want to give this a try. You say do it once a week for 6 weeks. Then what about the rest of the week how would you incorporate your other exercises for the week like chest; back bi’s and tri’s. Thanks for all of the info

Steve

Just look at the reply I gave Mark above, that’s a sample of how you can fit this into a weekly workout schedule.

Jasper:
Lee – big fan of your regular updates/ideas/training solutions!

Tried this last night for the first time and and it is safe to say my back is aching today (good aching tho – the kind you get when you know you’ve had a good session!)

I have only recently started incorporating pull ups into my workout – was pretty heavy set a while back and never used to do them, now i focus on them a fair bit, and have only been hitting them hard since about feb – started being able to do just 2, now can comfortably manage a could set of 12 wide arm – my issue was i fatigued way to quickly though – i fatigued out and could no longer do sets of 5 when i hit 55 reps –

any idea on how to get better at this or just keep ploughing at it?

Dips i have no problem with, after failing on the pull ups i also did 100′s for push ups and sit ups – think its good to combine these or do them different days etc – as i said im feeling it today ha!

The secret to pull ups is doing multiple sets of lower reps and shoot for increasing the total number of reps you do per workout. So rather then thinking about increasing the max number of reps you do per set, increase the total number of sets.

You could strive to work up to doing 20 sets of 5 reps to make up your 100 total pull ups. Then once you are at that point strive to do more reps per set.

leehayward,

Thanks, Lee. So you’re telling me I should do six days instead of four or five

Mark,

I personally don’t get hung up on the days per week, I just go in the order of the workouts. For example, if I feel I need an extra day off, I’ll take a day off, then pick things up where I left off for my next workout.

thank you for posting in this site I will bookmark this site and tell my friend about this nice site to blog…

yesterday did 2×15 5×12 1×10 but i did a set of dips then a set of pullups and rested a1 minute between them and rested 2 minutes after each superset. this was a real killer but i looked like a beast after. i followed it with 10×10 supersets of lying leg raises with supermans and 20 minutes of jump rope to wrap up a full body workout. i box and i recommend this pull up/ dip routine for all combat sport athletes. please expect to be sore the next day. especially your forearms. thanks lee
david

Hi Lee

I have been training DC for the past few months and am recovering from a hamstring tear. I am starting rehab this Wednesday and was thinking that until I have completed the rehab and can start training legs again that it could be a good idea to do this pull up/dip routine on the days I’m not rehabbing my leg. So I could do this Mon/Fri with my leg rehab exercises on Wed. What are your thoughts?

Thank you
Jason

I have been working on my chinups for a couple of months. My current program calls for 5 sets of 5 reps, and that has started to be a little too easy, so I have begun using a weighted vest to make them a little more challenging… the same for my incline pushups too. I even have a small pack that I can wear and put in 25 or 30 pounds of weights for a really challenging set of pushups. I will be 58 on May 4th, so I am no spring chicken, but my chinups have gotten better. My pullups lag behind a little bit, but they are improving also. This does help build real strength in your arms and back!

Hi Lee

After 3 years training (3 times a week) first i hated pull ups and now its a real hit ! at the beginning i did only a few pull ups then i did pul downs on the lat machine until failiure

Several months ago i did the pull up until i get 100 reps in total but it takes a lot of energy most i did it in reps of 12 (the first set i managed to do 15 reps) mostly in combination with other back exersises

I will give it a try to do the 100 dips at the same training as the pull ups

But at the age of 50 i guess i need more resting time between the sets.

Greetings from Belgium

Fred

hey Lee,
i try to do this every morning befkore breakfast. I run for about 15 mins first where I run 2mins 15/h one min 17km/h one min walking 5km/ h. hen I do 3 sets of pull ups/ dips. but I try to lift my legs and stretch them in front of me when I’m doing dips. is it better to run first or after. thanks

do you have other pullup and dip workout Lee? i do about 10 sets of pullups, but i do them with 15kg vest and without vest its pretty easy to me right now.
I tryed many times this program and it became easy to me: i even tryed 200 pullups:completly overtraining for the next few days.
Btw Lee can you do article or something about training with weighted vest or attached weight etc?

Hi Lee, this is a great workout I’ve been doing it once every 3 or 4 weeks since you posted it last time. I’ve added a bit extra to it so now I’m doing 15 dips, 10 pull ups, 15 sit ups and 20 push ups that’s 1 round then repeat 10 times. It’s all body weight stuff but when you finish it’s hard to get the protein shake down, you feel so crook. Another variation is to halve the amount of reps and weight them with a 35lb plate.

They’ve helped me heaps so thanks for the idea, keep them coming.

Lee I’m 51 years old work 18 hours a day. I can only get to the gym 4 days a week Monday- Thursday. My question to you is How would I incorporate this routine into my routine. I go to the gym after my second job. So could you set up a routine for me I would appreciate it very much. Lee thanks for your time and help